The Great UPF Debate
Ultra-processed foods are everywhere. In many countries, they make up more than half of the average person's diet. The term comes from the NOVA classification system, which groups foods by their level of industrial processing. Group 4, or UPFs, are industrial formulations
made mostly from refined ingredients and additives, such as preservatives, emulsifiers, and artificial flavours. Think of sugary drinks, packaged snacks, instant noodles, and many ready-to-eat meals. Numerous studies have linked high consumption of these foods to a greater risk of obesity, heart disease, type 2 diabetes, and other health problems. This has led to widespread recommendations to cut them out as much as possible, creating a simple narrative: UPFs are bad, and whole foods are good.
A New Perspective on Processing
A recent Harvard-led study presented at the NUTRITION 2026 conference challenges this black-and-white view. After analysing the diets of over 200,000 people, researchers found that the overall nutritional quality of a person's diet was a much stronger predictor of long-term health than the level of food processing. The study showed that healthy diets were linked to a lower risk of heart disease, diabetes, and death, even if they included some ultra-processed foods. Conversely, unhealthy diets increased these risks, regardless of whether the foods were processed or not. The key takeaway, according to the researchers, is that while many UPFs are nutritionally poor, the processing itself isn't inherently harmful.
Not All UPFs Are Created Equal
The UPF category is incredibly broad, which critics say is a major flaw in the classification system. It lumps nutritionally different products together. For example, a fizzy soft drink and a whole-grain fortified breakfast cereal are both considered ultra-processed. However, one offers empty calories and sugar, while the other can be a source of fibre and essential nutrients. Similarly, canned beans, ultra-filtered milk, and some plant-based meat alternatives are also classified as UPFs but can contribute positively to a healthy diet. A proof-of-concept study from the USDA even demonstrated that a healthy diet pattern could be constructed using 91% UPFs by carefully selecting items like instant oatmeal, whole wheat bread, and dried fruit. This highlights that the nutritional content of the food is more important than the processing label it carries.
Focus on the Full Picture
This new research encourages a more holistic view of eating. Rather than fixating on a single food category, it's more productive to look at the overall dietary pattern. A diet rich in fruits, vegetables, lean proteins, and whole grains is beneficial for health. The problem with many UPFs is that they are often high in added sugar, unhealthy fats, and sodium, while being low in fibre and micronutrients. When these foods dominate a person's diet, they displace more nutritious options, leading to poor health outcomes. However, including some carefully chosen UPFs within an otherwise balanced and nutrient-dense diet is unlikely to cause harm. Advising people to universally avoid all UPFs could even lead to lower diet quality if they also cut out beneficial options like fortified breads and cereals.
Making Smarter Choices at the Supermarket
So, how can you apply this balanced view to your own life? It starts with reading the nutrition label. Instead of just checking if a food is processed, look at its actual content. Is it high in fibre and protein? Does it contain whole grains? Is it fortified with vitamins and minerals? At the same time, check for high levels of added sugars, sodium, and saturated fats. The goal is to choose more nutrient-dense foods, whether they are minimally processed or fall into the UPF category. Prioritise building meals around whole foods, but don't feel guilty about the convenience of a can of beans or a loaf of whole-grain bread. It is about making conscious, informed choices rather than following a rigid rule of complete avoidance.
